WOD

CrossFit 45 North – CrossFit View Public Whiteboard Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of Two Accumulate 5000m while one person is rowing, the other will do:... Read More

CrossFit 45 North – CrossFit View Public Whiteboard KB Windmills (4×10 (5/arm)) Stay light, alternate w/arm bars. KB Arm Bars (No Measure) 4 sets x... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up (No Measure) Spend 15 -20 mins reviewing all wod movements. Drills and skills!;) Metcon (Time) 4... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Good Mornings (3×10 ) Weighted good mornings, using a barbell. Either empty, or add a bit of... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week2: Thruster (4×3) Increase from last week. Metcon (3 Rounds for reps) 3 RDS, 5 Min AMRAP... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week2: 1 Power Clean+1 Hang Power Clean (3×2) Increase from last week. Tiff (AMRAP – Reps) On... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) HOP THE ZERCH 2 Rounds FT w/ Partner 100 Double Unders/attempts 20 Front Squats (95/65)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard DB Superset (4×10 of each) 4 Sets: 10 DB Push Ups 10 DB Strict Press Metcon (4... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week1: Thruster (4×4) In week 1, you will perform these at 50-60% of your Clean 1RM. These... Read More